STRESS MANAGEMENT

-- A JR PRESENTATION
CAUGHT IN TRAFFIC!
FRUSTRATING?
TRY THESE SITUs FOR SIZE
WHAT IS YOUR REACTION?
• ANGER? AT THE TRAFIC? AT THE
ONE WHO CAUSED IT? AT OTHERS?
• AT YOURSELF? FOR NOT CHOOSING
ANOTHER ROUTE OR TRANSPORT OR
TIME?
• PANIC?
• RESULT OF ANGER – CHRONIC
TENSION
• RESULT OF PANIC – ANXIETY
• EITHER WAY YOU ARE UNDER
STRESS
 SO, WHAT IS STRESS?
• Perception of being stretched beyond your
limits
• It interferes with your mental and physical
well being
• It occurs when the body is required to
perform beyond its natural capabilities
• The reaction of the body and mind to
change
• Studying hard – deadlines to keep – project
work submission
 TYPES OF STRESS
Hyper stress

Distress Stress

Hypo stress
 STRESS – ITS EFFECT
STRESS AFFECTS

– THE SOCIECY

– COMPANIES AND

– INDIVIDUALS
SOCIETAL STRESS Unexpected changes in crime
figures, unemployment, educational
results and emigration/immigration

ORGANISATIONAL Changes in levels of absenteeism,

declining quality of production,
STRESS increase in work-related accidents
and occupational health complaints

INDIVIDUAL STRESS Persistent insomnia, rashes, cramps,

head-aches, loss of appetite, change
in eating patterns, marked rise in
personal addiction
 SYMPTOMS OF STRESS
SOCIETAL
– INCREASING PRESSURE ON PUBLIC
SERVICES SUCH AS HEALTH CARE
– INCREASE IN NUMBER OF EARLY
RETIREMENTS
– INCREASE IN COMMUNAL CONFLICTS
– DECLINING QUALITY OF LIFE
 ORGANISATIONAL
– DECLINING SALES TURNOVER
– INCREASE IN NUMBER OF FOLD-UPS
– HIGH RATE OF WORKER TURNOVER
– DECLINING PERFORMANCE QUALITY
– LOSS OF CUSTOMER/ INVESTOR
CONFIDENCE
– RISE IN INDUSTRIAL UNREST
 PERSONAL
PHYSICAL EMOTIONAL
– INSOMNIA – BECOMING OVER-
EMOTIONAL/ AGGRESSIVE
– CONSTANT FATIGUE
– LOSS OF INTEREST IN
– HEADACHES PERSONAL APPEARANCE,
– NAUSEA OTHER PEOPLE, SOCIAL
– EVENTS
LOSS OF APPETITE
– POOR CONCENTRATION,
– OVEREATING INDECISION, LOSS OF
– BREATHLESSNESS CONFIDENCE
– DRY MOUTH – SADNESS, GUILT, SENSE OF
HELPLESSNESS OR FAILURE
– DIGESTIVE DISORDERS
– LACK OF SELF-WORTH
– ULCERS
 IS STRESS ALL BAD?

WHAT IS COMMON TO THESE INSTRUMENTS?

TENSION PRODUCES

BUT TOO MUCH TENSION CAN

BREAK THE STRING

P
E
R
F
O
R Moderate
M
A Stress
N
C
E
High
Low Stress
Stress

Stress/ Arousal
WHAT CAUSES STRESS?
 AT THE SOCIETAL LEVEL
• INCREASING URBANISATION
– leading to cramped living, overcrowded streets,
noise and air pollution, population explosion
• AGEING POPULATION
– Younger men often need to sacrifice careers for
long term care of ageing relatives
• CHANGING GENDER ROLES
– Stressful for both the genders
 AT ORGANISATIONAL
LEVEL
• Technical – emergence • All these have the effect
of new technologies of dramatically changing
• Strategic – globalisation, the working conditions
privatisation, take-overs, • Mounting pressure on
job-cuts employees to perform
• Operational – tighter better, produce more in
control shorter time and learn
• Cultural – multi- new skills
ethnic,multi-cultural • Can prove to be too
workforce much for anyone to take
• Competition on
 AT PERSONAL LEVEL
Life events Entries & exits to the family
Change in job

Daily events Unexciting but tight routine

Struggle of day to day strife

Beliefs & attitudes Core values imbibed from

childhood conflicting with current
situations
Social support Economic, physical & emotional
support from friends, family &
others
Meaning in life Purpose of carrying on like this
inexorably
 How do these stressors act?
• Life events are generally one time
occurrences
• But, too many in a given time period can be
harmful
• Daily events prove to be the detonator for
the bigger bombshell
• All these have differing effects on different
people
 PERSONALITY TYPES
• TYPE ‘A’ – the hard driving, fast moving,
demanding, ambitious, competitive,
impatient and intolerant type
• They seemingly thrive on high stress
• TYPE ‘B’ – the diametrically opposite, laid
back and languorous type
• Nothing seems to affect them
 POSITIVE SIDE OF TYPE ‘A’
• Insatiable thirst for achievement
• Goal orientation
• Ability to take struggle in one’s stride
• Constantly looking for challenges
• Go-getter attitude
• Perseverance and steadfastness
NEGATIVE SIDE OF TYPE ‘A’
• Typically egocentric, focused on their own
wants, needs and desires
• Little time and concern for others, their
problems and difficulties
• Offering praise when it suits
• More open-handed with criticism and blame
• Inability to see own shortcomings
 THE LESSON
• Type ‘A’ is in danger of early burnout
• More stress risk prone
• It is necessary to strike a balance between
the two types
MORAL
• Traffic moves slower in the rush hour
P
E
R
F
O
R
M
A
N
C
E

STRESS/ AROUSAL
HOW DO WE COPE WITH
STRESS?
 INEFECTIVE WAYS OF
COPING
• SMOKING
• ALCOHOL
• DRUGS
• DIET AND EATING
• OVERWORK (WORKAHOLIC)
 EFFECTIVE STRATEGIES
FOR COPING
• It should be integrated
• Holistic
• Take care of
– Physical
– Mental
– Emotional
– Spiritual well being AND
STRIKE A BALANCE BETWEEN STRESS
AND NO STRESS BY
TAKING CONTROL OF STRESSOR
SITUATIONS/ EVENTS
 PHYSICAL
WORKOUTS JOGGING

STRETCHING
WALKING
 MENTAL
RELAXATION TECHNIQUES

FANTASISING YOGA

CATHARSIS
 EMOTIONAL

• SHARE YOUR FEELINGS

• TAKE UP A HOBBY
LEARN TO SAY
‘NO’
WHEN REQUIRED
ADD COLOUR

TO YOUR SURROUNDINGS
TAKE A BREAK
 MEDITATE

GAIN INNER BALACE

 CONTROL OF STRESSOR
EVENTS
• HAVE A CLEAR
– THIS IMPARTS PURPOSE TO LIFE
• MANAGE YOUR TIME
– PRIORITIZE
– PLAN
– DELEGATE
– DON’T HESITATE TO ASK FOR HELP
THANK YOU